SPACE & STRENGTH

A lot of what I teach and train clients to do is around opening, releasing and allow for the body to be the guide and compass for movement, action and awareness. So having reduced my schedule for a couple of weeks to allow for this space to be created for myself I have found it fascinating to have come up with challenges in a new capacity. My body wants more. 

This lease of 'life' that I've suddenly found has allowed for the training using methodologies that I haven't explored in many years. Having stayed away from heavier strength based lifting and work for quite a while it has been a beautiful discovery to explore how-what-when-why and in which way 'my' body is able to move whilst still allowing for fluidity, opening, agility and alignment on the mat and with clients. It has also been wonderful to re-engage with the literature surrounding the importance of strength based workouts and be able to listen, read, watch what new theories and research is now available. Reconfirming the importance of strength based training as well as balance training and cardiovascular training for a holistical, unified body, mind and Somatic presence.

So with this is mind, I want to bring to attention some interesting research that I've come across with regards to somatics and strength training, as well as what I've personally discovered, whilst still acknowledging that it was due to a reduced schedule, more 'off' time, and therefore the freedom to explore and be guided by my body which led me back to strength training. 

> " Grit resilience and mental toughness are usually discussed as psychological attributes. At a physiological level, however, they are about your ability to remain clearheaded and deliberate about your speech and actions when levels of adrenaline in your brain and body are elevated " (A.Hubberman 2021). As discussed by A. Hubberman in multiple podcasts, seminars and teachings. As well as discussed by Shawn Stevenson on his platforms. A large component of strength training is around the mental attitude and determination, as well as the durability and conviction necessary to complete the desired task. The body is very much capable of adapting, accommodating and modifying itself appropriate but much of the time we place barriers which prevent us from fulfilling the task. However, as recognised in this above quotation and in much of the recent research surrounding cognitive adaption, strength training and therefore the impact on the Soma, when we are able to acknowledge the physiological, psychological, hormonal components, hone in and overcome our initial fear based reactions, we are able to achieve and succeed in the desired way. So, it has been interesting to notice how a short period of strength based training has enabled me to trust my physical body, witness psychological tension caused when faced with a new method of training and appreciate how the combined response of overcoming these challenges can result in greater resilience and toughness in relations to other areas of my life. 

> The impact of strength training on our nervous system and therefore an improved ability to coordinate, balance, react and remain stable has been demonstrated in many studies - both in animal studies and in human. The improvements across the neural network increases not only the size of the muscle but also the force it is then able to generate. "strength training results in increases in muscle size (cross-sectional area [CSA]), neural adaptations (motor output), and improved strength (maximal force production) (Narici et al. 1989; Staron et al. 1991; Pyka et al. 1994; Häkkinen et al. 1998a). These positive alterations in physical capacity allow an individual to be stronger, more powerful, and maintain a better quality of life throughout the life span (Visser et al. 2005; Goodpaster et al. 2006; Newman et al. 2006)". Adaptations to Endurance and Strength Training ( David C. Hughes, Stian Ellefsen. and Keith Baar. Published in Advance May 10, 2017. Cold Spring Harbor. http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full ). Personally within the this opening in my schedule that has guided me to strength train Ive then felt empowered by my body; being simultaneously surprised, relieved and refreshed by how much force it can generate and how much force it is able to tolerate, I have once again then seen this influence my life outside of the training environment. Being able to be more comfortable under pressure and strain, being able to action decisions and implement strategies with more force and vigour whilst remaining integral and truthful to my form. Feeling more comfortable balancing, generating power and assessing situations and my Somas ability to act and respond successfully - whether that be picking up a weight, moving fluidly in and out of poses or giving necessary feedback to create optimal success.  As discussed in "Somatic: reawakening the minds's control of movement, flexibility and health by Thomas Hanna (1988) . The 'muscular system is changed through our central nervous system' and recent scientific research shows visa verse, therefore I find it coherent that I've felt empowered and strengthen emotional, psychologically and somatically though the reintegration on strength training into my practice. 

> Dr Sinclair is the leading scientistic within the field of ageing, being a Professor of genetics at Harvard medical school as well as an renowned author and having engaged with much of his material over the last few years - due to personal interest as well as wanting to learn more to benefit my clients, students and practice. I've found it fascinating how his use of strength training, fasting and other modalities - such as cold and heat exposure -  are used to create longevity within the Soma. Once again referring back to the first point about how strength training reiterates resilience and determination and as Thomas Hanna 1988 also states "the man who knows that his or her being is growing is a human who usually had the strength and endurance to prevail over the defeats and stresses and trauma that occur in each ad every life. Such a personal knows that the inevitable pains and dysfunctions occurring in the body are not 'inevitable signs of degeneration,' but typical adjustments that all bodies go through in regulating and readapting themselves for the future" (pg 89-90). This is something that Dr Sinclair expresses, stating that though strength and resistance training the muscle cells then become more durable, adaptive and flexible, and seemingly reverse in their raging process. This also then influences the neural pathways, cognitive patterns and internal connections. With this is mind it is becoming more evident that strength training is vital to maintaining a youthful Soma and outlook on life. The somatic exercise offered in Thomas Hannas program bring a method of awareness into "making changed in the sensory-motor areas of the brain in order to maintain internal control of the muscle system" (pg 93). This along side strength training would create the ability to have a finely tuned, youthful body and mind. The most effective and efficient Soma. 

So to conclude, I wanted to create space and freedom within my schedule believing that I was in need of rest, relaxation and rejuvenation. Instead what I was able to tune in to was my Soma's desire to reconnect to power, resilience and challenge. I've found ti refreshing to allow myself to train in this way and be inspired by what the body is capable of, the research that is circulating and the new found evidence on the benefits of resistance training. I've also found it very noticeable how recovery is a key component to strength training and deserve full awareness and attention (and could be a reason why when my schedule has less flexibility I am less inclined to train in this way). One of the most beautiful things I've recognised during this process is not only the physiological, psychological, hormonal and regulatory advantages but also the deeper connection I've had, being more adaptive and flexible for as Amanda Blake states building "(our) capacity for interception and propiorecetpion (is) - not just for (our) own sake, or to perform some athletic task - but rather to accurately infirm you about what you care about and what move to make next" Your Body is Your Brain 2018 (pg 68)